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MONDAY 9.16.19

15
Sep

MONDAY 9.16.19

Lowry CrossFit – CrossFit

“Katana”
September 16 – November 11

It’s time to sharpen the blade. “Katana” is Open 2020 competition preparation.

In this unique double-Open year, we first sought out a base layer of strength (Grunt Work). We then bridged the gap between it and our conditioning through routine stamina work (Sled Dog). Now, we’ll turn to peaking our abilities for the five weeks of competition ahead.

We have two focus points in “Katana”:
Ability
Awareness

Inside competition, especially in a game of inches that is the Open, awareness of our own limits is equally as important as our ability. It isn’t necessarily the sharpest sword that wins, but instead the sharpest warrior. Challenging ourselves with repetition schemes that will build both our physical capacity and our understanding of ourselves will prime us to give our best in the Open. We must have both dialed in.

Introducing “Capacity Builders”, we’ll routinely approach larger sets of Open-like movements and repetition schemes. Fine tuning familiar movements with unfamiliar conditions, our aim here is to prepare for any challenge we may see in October.

During the Open, upon each Thursday evening announcement, the CompTrain team will be creating our full strategy overnight for the following day’s attempt. Saturday becomes our practice and preparation day, debriefing Friday and planning for re-attack on Monday.

Whatever comes in October, we’ll be ready.

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Metcon (4 Rounds for reps)

In a 1:30 Window:

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

Time Remaining: Max Ring/Bar Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans (135/95)

7 Front Squats (135/95)

7 Push Jerks (135/95)

Time Remaining: Max Ring/Bar Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans (155/105)

5 Front Squats (155/105)

5 Push Jerks (155/105)

Time Remaining: Max Ring/Bar Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

Time Remaining: Max Ring/Bar Muscle-ups
*MU scale PU’s or RR

MC: “Master Splinter” (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jump Overs (24/20)

15 Thrusters (95/65)
STIMULUS

Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)

Choose a weight on the thruster that you can complete with 1 break max on each round

There is no need to stand to full extension on the burpee box jump overs.

SUBSTITUTIONS

Run

500 Meter Row

800 Meter Bike Erg

28/20 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

EC: Metcon (Time)

EXTRA CREDIT:

75 Hollow Rocks

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